BODYWEIGHT STRENGTH TRAINING FOR RUNNERS
For those casually interested in short-distance running, here is a low mileage running program that combines Bodyweight Strength Training for Runners with Bodyweight Training 2.0 for a total of four training sessions per week. This is a good schedule for anyone just getting started with running.
Low Mileage Running
Bodyweight Strength Training for Runners consists of 9 exercises that are split into three groups called Complexes. Each Complex has 3 exercises. Each exercise has one of the below primary functions:
Function A: Foot Strike- lengthen and strengthen back of body, head to ankles, with emphasis on ankle mobility for better force absorption at impact point.
Function B: Stride Length- increase front line flexibility and strength, mid chest to knees, to allow for greater hip extension and flexion.
Function C: Head Alignment- neutrally align spine, tailbone to head, for better arm swing mechanics.
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